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High-Protein, Complex Carb Diet

author image Amie Valpone
Amie Valpone, HHC, AADP is the Editor-in-Chief of; she is a Manhattan based Personal Chef, Culinary Nutritionist, Professional Recipe Developer, Food Photographer and Writer specializing in simple gluten-free and dairy-free ‘Clean’ recipes for the home cook. Amie recently healed herself from a decade of chronic pain including Lyme Disease and Heavy Metals exhausting every doctor in the country and Mayo Clinic; she shares her story of how Clean Eating saved her life and inspires you to Clean up your food, too. Amie lives in Manhattan, NYC where she cooks for a variety of clients including celebrities and people with busy lifestyles who enjoy healthy, fresh food. Amie's work appears on Martha Stewart, Fox News Health, WebMD, The Huffington Post, The Food Network, Glamour Magazine, Clean Eating Magazine, SHAPE Magazine, Prevention Magazine, PBS and many others. Visit Amie on Facebook, Twitter, Instagram, Google Plus and Pinterest @TheHealthyApple.
High-Protein, Complex Carb Diet
Eggs are a high source of protein. Photo Credit: Tharakorn/iStock/Getty Images

Eating a diet high in lean protein and complex carbohydrates is a healthy way to reap beneficial amino acids and antioxidants. Complex carbs provide us with a gradual steady stream of energy throughout the day as well as a hefty dose of fiber. Complex carbs are found in whole grain forms such as breads, oats and brown rice, as well as starchy vegetables and fruit; they are loaded with nutrients, slowly digested and combat hunger pangs by making you feel full for longer.

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Step 1

Start your morning off with a healthy breakfast cereal.
Start your morning off with a healthy breakfast cereal. Photo Credit: MARCELOKRELLING/iStock/Getty Images

Start your morning with a breakfast cereal made from whole grains. All grains can easily be made into a tasty porridge that will fill you up and give you a protein boost. Simply prepare each grain as you would oatmeal and serve warm with Greek yogurt, slivered almonds and a sliced banana to reap a hefty dose of protein and complex carbs for breakfast.

Step 2

Chili can be a good lunch meal.
Chili can be a good lunch meal. Photo Credit: Frank Fennema/iStock/Getty Images

Prepare a protein-rich lunch of hearty chili and serve along with a piece of whole-grain bread topped with fresh chutney. Look for easy protein options such as beans and grilled chicken to toss into your chili or a stir-fry with brown rice. Create burritos with chili leftovers wrapped in a whole-grain tortilla with salsa and vegetables.

Step 3

Try quinoa or buckwheat instead of white pasta.
Try quinoa or buckwheat instead of white pasta. Photo Credit: Fudio/iStock/Getty Images

Skip the white pasta for dinner and try a distinctive, protein-rich grain such as buckwheat or quinoa. Toss tofu with whole grain pasta and finish with tomato sauce and pesto made from Parmesan cheese, olive oil and pine nuts. Whole-grain spaghetti with shrimp, soup with hearty grain breads and whole-wheat vegetable pizzas are other great choices.

Step 4

Create a dessert that is packed with protein.
Create a dessert that is packed with protein. Photo Credit: John Cooke/iStock/Getty Images

Create a protein-packed dessert such as a trail mix with dark chocolate, nuts and seeds. Buff up your whole-grain zucchini bread and carrot cake with pureed beans, nut butters, seeds and pureed fruit, which is a sure way add a healthy dose of complex carbs.

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